11/12/13- Paula's Eating/Exercise Journal: Tuesday

by Paula (Clean Eating Expert) 9. November 2013 17:04

How Stress Can Sabotage Your Success with Good Health: Part 2-

We all know that when we are really stressed we feel run down, depressed and anxious.

The trouble is that sometimes we just can’t stop the things that cause us stress.  Sometimes, there is downsizing and you or your spouse lose their jobs, sometimes there is a death in the family, your physical weight seems to go nowhere but UP, kids act out at certain ages…but what can we do about it?

I’ve been there?  I’ve had all of the above stresses in the last 5 years, and more!  These are some things that worked for me:

1-Work out!  Without my workout, I have no doubt that I would have lost my mind.  It seems counter-intuitive but working out won’t make you tired, it gives you energy!

2-Yoga or Pilates.  A lot of people find peace and retreat with yoga.  It focuses on your connection with your body and your breathing.  Pilates is very similar. An hour escape can be a welcomed break.

3- Clean Eating.  Removing foods that are filled with preservatives, salts, sugars and bad oils give you energy and clarity in your head.  Keeping your blood glucose levels even during the day by eating 5-6 small meals wards-away that exhaustion in the afternoon.  Try cutting back on the alcohol and caffeine.  They seem like a solution, but they can exacerbate the problems you have.

4- Holy Basil.  It is a powerful cortisol-inhibitor.  You can find it at the health food store.  Be sure to look for Ocimum sanctum on the label.  This signifies an active, important ingredient that makes Holy Basil most effective.  As always, check with your physician if you take other medicines to make sure there are no negative interactions.

5- Laugh.  Go to a funny movie, watch old videos of your kids, and visit with a trusted friend.  Laughter is invaluable to tension reduction

6- Make sure YOU aren’t your own worst enemy!  Monitor the “negative-speak” that you are having with yourself.  If YOU aren’t going to be kind to you…who else will?  So your body doesn’t look like Claudia Schaffer.  Mine doesn’t either!  Get up in the morning, put on clothes that make you feel confident, look in the mirror and re-assure that person looking back that you are doing the best you can today, and take on the world!!!!

   Tuesday 11/09/10  Workout:

  Recumbent bike- 30 minutes

Strength Train- back/biceps

Seated back pull- 2 tubes, attached in door frame
single arm back pull, bent over- 15 lb
biceps row- 24 lb padded bar
back row-4 plates universal gym
concentrated curl- 15 lb barbell (10lb for right- elbow is still sore)
biceps row- turned out- 1 tube
 Tuesday 11/09/10 Food Diary:

 Breakfast-

1 cup egg whites, 2 asparagus, 1 cup organic spinach (170 cal)

2 piece Ezekial bread with butter flavored spray (160 cal)

A.M. Snack-

small 1/2 acorn squash (46 cal)

cutie tangerine (35 cal)

protein shake( whey) (150 cal)

Lunch-

 4 oz.Orange Roughy  (90 cal)

Salad- 1 1/2 cups spinach, 1/4 cup beets, 1 small tomato,1/8 cup butternut squash, fat free Caesar dressing (45 cal)

P.M. Snack--McAlisters Restaurant

2 pieces flatbread veggy pizza (200 cal)

Dinner-

2 1/2 cups Sweet Potato & Shrimp Chowder (280 cal)* EXCEPTIONAL!!!!

  small caesar salad (no croutons, shaved parmesian) (200 cal)

 TOTAL CALORIES- 1376

*********

Sweet Potato and Shrimp Chowder ( from Shape Magazine)

3/4 pnd large shrimp

1tbls olive oil ( I used EVOO)

1 cup chopped scallions

1 tbls minced garlic

2 tbls flour

1 14.5 oz can stewed tomatoes

1 cup low-sodium chicken broth

2 cups diced sweet potato (peeled)

1 cup frozen corn ( or use canned)

1 cup diced green pepper ( I used orange sweet pepper)

1/4 tsp. black pepper

1 tbls thyme leaves, plus thyme sprigs

Peel and deveign shrimp (mine were frozen so this was done).  In a medium saucepan, heat oil over medium-high.  Add 1/2 cup of the scallions and the garlic and cook, stirring, for 10 seconds.  Stir in flour, and cook, stirring 5 seconds.  Add tomatoes, broth, and 1 1/2 cups cold water, then increase heat to high and bring to a boil.  Add potato, corn, pepper (green or orange) and black pepper and return to boil.  Cover, reduce heat to medium-low and simmer for 10 minutes or until potatoes are just tender.  Add shrimp and thyme leaves, raise heat to medium-high, and cook, stirring, for 3 to 5 minutes or until shrimp are just cooked.  Garnish with remaining 1/2 cup scallions and thyme sprigs, if desired.

Nutrition score per serving ( 2 1/2 cups); 280 calories, 6ft fat, 1 g saturated fat, 37g carbs, 22 g protein, 6 g fiber, 132 mg calcium, 4 mg iron, 377 sodium

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Paula's Healthy Living

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